Friday, July 20, 2012

5/3/1 Bench. 5+ Day.

Pretty easy today. But terrible set up. 

I'm back again after taking some more time off to let my back heal up. And today was just bench so there wasn't anything too intense for my back to deal with, anyway. Last cycle called for 240lbs for which I did 12 reps. Today called for 245lbs and so I wanted 12 reps again (and got them). After that I did some heavier doubles at 300lbs for 3 sets, then some dumbbell-bench work (100x10, x10, x8, x5). Everything after my 5+ set was supersetted with chins.

Goals for today:

185x5
215x5
245x5+

Lifted:

185x5
215x5
245x12
300x2
300x2
300x2

---------------------------------
Week 1 bench progress.

Cycle 1: 200x8
Cycle 2: 205x9
Cycle 3: 205x9
Cycle 4: 210x12
Cycle 5: 215x12
Cycle 6: 220x11
Cycle 7: 220x11
----Then bench stalled and I only hit prescribed reps a few cycles ---
----smolov jr ----
Cycle 1: 235x10
----smolov jr ----
Cycle 2:240x12
Cycle 3: 245x12
---------------------------------

Video of final set below:

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